The East Dallas Throwdown on Saturday was a blast! Thanks to everyone who came out and competed or participated. I love seeing how everyone comes together for events like this!

Here is a breakdown of how everyone did by placing thanks to Coach Jon’s Excel skills.

Also, we’ve got Throwdown shirts for sale which also commemorate our 7th birthday. These are for sale on the website and at the gym! Even if you didn’t do the Throwdown this weekend you are welcome to them! They are pretty sweet. Check them out here: http://www.eastdallascrossfit.com/shop/

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Monday 10/1

A) Every 75 seconds x 10 sets:
– 1 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 2.

 

B) Every 3 minutes x 4-6 sets

– 250/200m row

– 12 wallballs

– 8 pull-ups

– 4 burpees over the rower

 

Tuesday 10/2

A) Every 90 sec x 8 sets:

– 1 hang clean + 1 clean + 1 split jerk

*To be performed as full squat cleans.

*Build to a heavy set.

 

B) 3 rounds for time:

– 400m run

– 10 hang power cleans (135/95)

– 50 double unders

 

Wednesday 10/3

A) E2M x 7 sets:

– 3 bench press @ 32X1 tempo

– 6 bent over barbell with pause at torso

*start deadlift weight at heaviest set of 5’s weight from last week.

 

B) For time:

– 30/24 cal row

– 30 toes to bar

– 30 box jumps w/ step down (24/20”)

– 30/24 cal row

– 30 RKB swings (53/35)

– 30 HR push-ups

– 30/24 cal row

 

Thursday 10/4

A) Every 90 sec x 8 sets:

– halting snatch deadlift @ knee +

snatch pull +

snatch

 

B) 5 sets @ 90%

– 200m run

– 8 overhead squats (95/65)

– R60S

 

Friday 10/5

A) E3MOM x 5 sets

– 5 deadlifts @ 3111 tempo

– 7/side half kneeling DB press @ 2111 tempo

 

B) 3 sets for time:

– 10/side single arm KB front rack walking lunges

– 10 chest supported rows with pause

– 20 banded hamstring curls with pause

– 8/side plank knee to opposite elbow (controlled)

 

Saturday 10/6

8am Masters

9am CrossFit

10am Intro To CrossFit / Open Gym / Handstand Course

 

Sunday 10/7

8am Endurance

10-12pm Open Gym

Congrats to both of our teams who went down to Taylor, TX and competed in the Killswitch Team Competition. Our RX team even took home 3rd place! Well done everyone!

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It’s going down this Saturday!

In honor of our 7th birthday we are putting on an in-house partner mini competition we are calling the East Dallas Throwdown. The competition will take place this Saturday, September 29th, from 8-11:00ish. There will be three WODs. Two will be released beforehand (check out Instagram feed) while one will be kept a secret for the day of the competition.

Partners will need to be teams of two of either male/male or female/female. The competition is free and we will have 7th anniversary shirts for sale too! Have a partner already locked down? Please register by completing both of the following steps below:

1. Sign up for the competition through Zen Planner by going HERE.
2. Input both you and your partner’s names, your team name, and your preferred division HERE.

A note about divisions. RX won’t be anything crazy but you must be able to complete kipping pull-ups, 95/65lb thrusters, 185/125 deadlifts, 24/20″ box jumps. If you can’t then please hop in with the scaled division. We will also have a masters division!

Oh and we are heading to Bryan Street Tavern afterwards for food, drinks, football watching, and volleyball from 12-2pm. Can’t make the competition? Join us afterwards!

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Monday 9/24

A) Every 90 seconds x 9 sets:
– 2 back squats @ 32X1 tempo

*Start at last week’s heaviest set of 3.

 

B) EMOM x 4-7 sets

1: 12/9 cal row

2: 10 double KB front rack reverse lunges

3: 20 double unders + 4-8 toes to bar

 

*Use a weight for lunges so that 10 reps are stable but tough.

*RX+ row 15/12 cal.

 

Tuesday 9/25

A) Every 45 seconds x 16 sets

– 1 power clean @ 80-90%

 

B) Every 5 minutes x 3-4 sets:

– 400m run

– 10 deadlifts (225/155, 205/145, 185/125, 155/105, 135/95, 115/75)

– 10 pull-ups

– 10 burpees over the bar

 

RX+ use 275/185 and perform 8 CTB pull-ups.

 

Masters

A) Every 90 sec x 8 sets (4 each)

Station 1: 8/side single leg step ups (weighted if able)

Station 2: 8/side single arm DB half kneeling press

 

B) Every 5 minutes x 3-4 sets:

– 400m run or 400/350m row

– 10 KB deadlifts

– 8 pull-ups

– 6 burpees

 

*KB deadlifts should be at a weight heavier than your typical swing.

 

Wednesday 9/26

A) E3MOM x 5 sets:

– 5 bench press @ 32X1 tempo

– 8 supinated bent over barbell with pause at torso

 

B) 5 rounds for time:

– 250/200m row

– 12/9 hand release push-ups

– 15 RKB swings

 

C) 3 sets for quality:

– 10 supinated banded shoulder external rotations

– 10 BB standing curls

 

Thursday 9/27

A) E2M x 8 sets:

– hang snatch + snatch

*Start with a weight that moves easily and build to something tough but snappy.

*Receive in the power position if overhead squat is lacking mobility.

 

B) For time:

– 30 alternating DB snatch (55/35)

– 30 box jump + step down (24/20”)

– 20 alternating DB snatch

– 20 box jump over

– 10 alternating DB snatch

– 10 burpee box jump over

 

Masters

A) E2M x 8 sets:

– 5 deadlifts

– 3 hang power clean

– 1 shoulder to overhead

 

B) For time:

– 250/200m row

– 30 RKB swings

– 30 box step ups

– 250/200m row

– 20 RKB swings

– 20 box step ups

– 250/200m row

– 10 RKB swings

– 10 box step ups

 

Friday 9/28

A) Every 3 minutes x 5 sets:

– 5-4-3-2-1 strict overhead press @ 2011

– 10 DB Romanian deadlifts @ 2011

*Build to a heavy single rep on press

 

B) 3 rounds for quality:

– 1-5 rope climbs or 1-5 laying to standing rope climb

– 8-10/side single arm DB overhead walking lunges

– 10 BB hip extensions w/ pause (building)

– 8/side single arm ring rows w/ reach

 

 

Saturday 9/29

8-11am East Dallas Throwdown

 

Sunday 9/30

8am Endurance

10-12pm Open Gym